Nutrition Articles
Evidence-based guides to the best food sources of key nutrients — all data from USDA FoodData Central.
Protein
High-Protein Foods
Top animal and plant protein sources ranked per 100g, with tips on maximizing absorption.
Iron
Iron-Rich Foods
Best heme and non-heme iron sources. Learn how to boost absorption with vitamin C.
Calcium
Calcium-Rich Foods
Dairy and non-dairy calcium sources. Includes vitamin D synergy and bone health tips.
Vitamin C
Vitamin C Foods
Bell peppers beat oranges — see which foods pack the most vitamin C per 100g.
Fiber
High-Fiber Foods
Top soluble and insoluble fiber sources. Chia seeds, legumes, and oats lead the list.
Potassium
Potassium-Rich Foods
Best potassium sources for blood pressure control. Most people get half the daily target.
Vitamin D
Vitamin D Foods
Fatty fish top the list. Learn why 42% of Americans are deficient and how to fix it.
Magnesium
Magnesium-Rich Foods
Seeds, dark chocolate, and leafy greens. Magnesium supports sleep, energy, and muscle.
Vitamin A
Vitamin A Foods
Liver tops the charts. Learn the difference between retinol and beta-carotene sources.
Vitamin B1
Vitamin B1 (Thiamine) Foods
Pork, seeds, and legumes are top sources. Essential for energy and nerve function.
Omega-3
Omega-3 Rich Foods
Best EPA, DHA, and ALA sources. Fatty fish dominate — plus the plant-source conversion problem explained.
Zinc
Zinc-Rich Foods
Oysters are #1 by a wide margin. Includes bioavailability tips for plant-based eaters.
Vitamin B12
Vitamin B12 Foods
Clams and liver lead. Why vegans and adults over 50 must supplement — and which form to choose.
Vitamin E
Vitamin E Foods
Sunflower seeds and almonds are practical daily sources of this key antioxidant vitamin.
Vitamin K
Vitamin K Foods (K1 & K2)
Kale leads in K1. Natto is the only rich K2 MK-7 source — critical for bone and artery health.
Folate
Folate (B9) Foods
Best folate sources per 100g — liver, lentils, and leafy greens. Vital for DNA synthesis and pregnancy.
Selenium
Selenium-Rich Foods
Brazil nuts dominate by far. See top selenium sources per 100g and why more is not better.
Phosphorus
Phosphorus-Rich Foods
Top phosphorus sources per 100g, the calcium balance, and why additive phosphates matter for kidneys.
Fermented Foods
Fermented Foods & Gut Health
Yogurt, kimchi, miso, natto and more — probiotics, benefits, and how to add them to your diet.
Sodium
How to Reduce Sodium
Most sodium hides in processed foods. Practical tips to cut salt without losing flavor.
Vitamin B2
Vitamin B2 (Riboflavin) Foods
Top riboflavin sources per 100g — liver, almonds, eggs, and dairy. Key for energy metabolism.
Vitamin B6
Vitamin B6 Foods
Best vitamin B6 sources per 100g — tuna, liver, and chicken. Vital for protein metabolism and mood.
Nutrition
Most Common Nutrient Deficiencies
The nutrients most people fall short on — iron, calcium, fiber, vitamin D and more — and foods to fix them.
Explore by Nutrient Ranking
Each article links to a full ranking of thousands of foods sorted by nutrient content.
View all nutrient rankings →